Friday March 30, 2012

Pick your progression (both amount to the same distance and reps)

400m Run 50 Wall Ball 50 Pull-Ups 50 GHD or KTE 800m Run 30 Wall Ball 30 Pull-Ups 30 GHD or KTE 1,600m Run 20 Wall Ball 20 Pull-Ups 20 GHD or KTE

5 Rounds Run * 20 Wall Ball 20 Pull-Ups 20 GHD or KTE * 800m Rounds 1 & 5, 400m 2, 3 & 4.

5 Rounds


40 Double Unders
30 Push-Ups
20 KB Swings
10 Romanian DL

2000M Row or Mile Run

15 Thrusters 65/95

15 T2B, KTE or Glute Ham, etc.

15 Box Jumps

400M Run

20 Thrusters

20 T2B, KTE or Glute Ham

20 Box Jumps

400M Run

30 Thrusters

30 T2B, KTE or Glute Ham

30 Box Jumps

800m Run...


4 Rounds
15 Box Jumps
20 KTE
25 Push-Ups


...800m Run

6 RFT


5 DL
5 Hang Squat Clean
5 Thrusters
5 Push Jerk


RX = 135/95

Run 800m...


4 RFT
30 Lunges
25 Wall Ball
15 Hang Power Cleans
12 Burpees


...Run 800m

Run 400m
10-15-20
Run 400m
20-15-10
Run 400m
10-15-20
Run 400m

Double Unders (x2)

KB Swings

GHD, Situps or KTE